Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Deer Creek

Edmond, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Deer Creek
  • Koda Iron View
  • Previous WOD Posts

    Thursday, January 10, 2019

    Koda CrossFit

     

    Strength:

    A) 3×3 Strict Press (build)
    B) 3×3 Push Press (build)
    C) 3×3 Push Jerk (build)
    D) 3×3 Split Jerk (build)

    WOD:

    E) Row
    (pro: 3k, RX: 2500m, SC: 2k)

    Every 2:00 (including 0:00)
    do 10 Alt DB Hang Clean and Jerks (50/35)

    Koda Jacked

    A) Build to 1RM Power Clean
    B) Build to 1RM Close Grip Bench

    C1) 3×8-10 Dumbbell Floor Press
    C2) 3×12-15 Russian KBS

    D) 10-9-8-7-6-5-4-3-2-1 For Time
    Strict HSPUs (Scale to HR Pushups)
    Strict Pullups (Scale to Ring Rows)